Thanksgiving Day Gym Schedule: The gym will be open at 8:00 a.m. and there will be a class at 9:00 a.m.  Please bring non-perishable food items to be donated to local food banks after the class.

Front Squat  3,3,2,2,1,1


500m Row


10 KB Deck Squats  35#/26#

15 SDLHP  75#/53#

20 Ring Dips

3 times.

Post load and times.

Coaching Tips:  Warm up properly prior to any max load lift attempts.  You'll have 6 sets to find 1RM for the day performing the front squat.  The second workout will having you doing the deck squat.  It starts with you on your back in full extension with KB over your head.  In one explosive move, pull your feet to your butt and pull the KB hard towards your feet.  At this point you should have your feet flat on the ground in the bottom of the squat position.  The move ends with you standing at full hip and knee extension.

Doing traditional tuck jumps sometimes will allow an athlete the opportunity to hold back some on the intensity of the effort. But, put an object in the mix and the fear of not clearing that object, intensity will make a heavy comeback into the effort.  Tina getting plenty of clearance.